Ownster's New Training Log

[Ownster8932]

Light Upper Body- 11/26/2018
Hammer Strength Horizontal Pull:
3x10

Hammer Strength Incline Press:
4x10

Face Pulls:
3x10

Hammer Strength Decline Press:
4x10

Stair Stepper:
30 minutes

[Ownster8932]

Light Lower Body- 11/27/2018
Back Squat/Chin Ups:
5x5 @ 185
5x5
1-min rest

RDLs:
5x5 @ 185
1-min rest

DB Lunges:
3x8/leg @ 25s

Slow-Eccentric Leg Curls/Weighted GHD Russian Twists:
3x8 @ 85
3x8 @ 25-lb plates

[Ownster8932]

Light Upper Body- 11/28/2018
Stair Stepper:
30 mins

BTN Press/DB Lat Raises:
3x10 @ bar
3x10 @ 10s

T-Bar Row w/ Barbell:
5x10 @ 45

Flat Bench:
45x10
105x5
155x5
4x10 @ 155
155x20

Ez-Bar Curls/Hammer Strength Vertical Pull:
5x10 @ 50
5x10

[Ownster8932]

Explosive Lower Body- 11/30/2018
Contrast:
1a. TB DL 7x3 @ 355
1b. Vertical Jump 7x2 (29.2"-31.8")
1c. Medball Slam 7x3 @ 14-lb

KB Swings/Drop Jump + Broad Jump/Explosive Chin Ups:
3x5 @ 88
3x(3+3)
3x3

Weighted GHD Russian Twist:
3x10 @ 25-lb plate

[Ownster8932]

Upper Body- 12/01/2018
T-Bar Row/DB Lat Raise:
5x8 @ 2 plates
5x10 @ 10s

Eccentric Flat Bench:
185x3
205x3
225x3
235x3
245x3
255x3
265x5

Hammer Strength Vertical Pull/Hammer Strength Decline Press:
5x10
5x10

Face Pulls/Tricep Rope Pulldowns:
3x10
3x10

[Ownster8932]

Explosive Lower Body- 12/02/2018
Contrast:
1a. Slow-Eccentric Back Squat 5x2 @ 215, 225, 235, 245, 255
1b. Vertical Jump 5x2 (28.5"-31.5")
1c. Underhand Medball Toss 5x3 @ 20-lb

Power Clean + Power Jerk/Medball Dunk:
5x2 @ 180
5x2 @ 12-lb ball

DB Lunges/Face Pulls:
3x8/leg @ 25s
3x10

Stair Stepper:
30 Mins

[Ownster8932]

Light Lower Body- 12/04/2018
Back Squats:
5x6 @ 185 w/1-min rest

RDLs:
5x6 @ 185 w/1-min rest

Slow-Eccentric Leg Curls:
3x8 @ 95

[Ownster8932]

Light Upper Body- 12/04/2018
BTN Press/DB Lat Raise:
3x10 @ bar
3x10 @ 10s

T-Bar Row:
5x15 @ 1 plate

Flat Bench:
5x10 @ 155

Ez-Bar Curls:
5x10 @ 60

[Ownster8932]

Light Upper Body- 12/06/2018
Hammer Strength Horizontal Pull:
3x10

Hammer Strength Vertical Pull:
3x10

Hammer Strength Vertical Pull:
3x10

Hammer Strength Incline Chest:
3x12

Face Pulls:
3x12

Hammer Strength Decline Chest:
5x10

Stair Stepper:
30 mins, 1644 steps

[Ownster8932]

Explosive Lower Body- 12/07/2018
Contrast:
1a. TB DL 5x3 @ 435
1b. Vertical Jump 5x2 (29.7"-31.1")
1c. Medball Slam 5x3 @ 20-lb ball

Weighted GHD Russian Twists/Slow-Eccentric Leg Curls:
3x10 @ 25-lb plate
3x8 @ 95

Power Cleans:
135x2
155x2
165x2
175x2
5x2 @ 185

[Ownster8932]

Explosive Lower Body- 12/09/2018
Contrast:
1a. Slow-Eccentric Back Squats 5x2 @ 220, 230, 240, 250, 260
1b. Vertical Jump 5x2 (30.1"-32.2")
1c. Underhand Medball Toss 5x3 @ 20-lb ball

Power Jerk/Medball Dunk:
135x2
155x2
165x2
175x2
185x2
195x2
-----
5x2 @ 10-lb ball

Weighted GHD Russian Twists/Slow-Eccentric Leg Curls/Chin Ups:
3x10 @ 25-lb plate
3x8 @ 100
3x5

[Ownster8932]

Light Lower Body- 12/11/2018
Back Squat/Chin Ups:
5x7 @ 185
5x5
1-min rest

RDLs:
5x7 @ 185
1-min rest

DB Lunges:
3x8/leg @ 25s

Weighted GHD Russian Twists/Slow-Eccentric Leg Curls:
3x10 @ 25-lb plate
3x8 @ 100

[Ownster8932]

Light Upper Body- 12/13/2018
BTN Press/DB Lat Raise:
3x10 @ bar
3x10 @ 10s

Barbell T-Bar Row:
5x15 @ plate

Flat Bench:
45x10
105x5
155x5
4x10 @ 160
160x15

Hammer Strength Vertical Pull:
3x10

[Ownster8932]

Light Upper Body- 12/20/2018
Hammer Strength Horizontal Pull:
3x10

Hammer Strength Vertical Pull:
3x10

Hammer Strength Vertical Pull:
3x10

Flat Bench:
45x10
95x5
135x10
145x10
155x10
165x10
175x10
185x10

Hammer Strength Decline Press:
5x10

Hammer Strength Shoulder Press:
3x10

Face Pulls:
3x10

TORE MY ACHILLES ON 12/14/2018

[Ownster8932]

Upper Body- 12/22/2018
BTN Press/DB Lateral Raise:
3x10 @ bar
3x10 @ 10s

DB Row/DB Iso Curl:
3x10 @ 25s
3x10 @ 25s

Flat Bench:
45x10
115x5
165x5
185x5
205x5
225x5
235x5
245x5

Hammer Strength Vertical Pull:
5x8

Hammer Strength Decline Press/Face Pulls:
3x10, 15 on last
3x10